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Training Log: Mark3

In the last 7 days:

activity # timemileskm+m
  Running - Road/Track3 2:44:37 16.5(9:59) 26.55(6:12) 103
  Gym Strength2 2:00:00
  Orienteering - Forest1 1:03:42 7.82(8:09) 12.59(5:04) 103
  Running - Offroad1 56:51 7.56(7:31) 12.17(4:40) 390
  Total6 6:45:10 31.88 51.31 596
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Thursday Mar 23 #

Running - Road/Track (Recovery run) 36:59 [3] 7.82 km (4:44 / km) +50m 4:35 / km
shoes: Nike Pegasus 32

My lift-share was ill and I didn't fancy the expense of both driving there on my own and paying for a race I don't really like and am not running well enough to do well in!

Windy out.

Wednesday Mar 22 #

Running - Road/Track (Recovery run) 50:08 [3] 9.87 km (5:05 / km) +53m 4:57 / km
shoes: Nike Pegasus 32

Struggling with this halfway round but felt ok by the end. Not feeling very optimistic about Weston tomorrow.

Tuesday Mar 21 #

Gym Strength 1:00:00 [3]

Pump #31

Monday Mar 20 #

Running - Road/Track intervals (B&W Training) 1:17:30 [5] 8.86 km (8:45 / km)
shoes: Nike Pegasus 32

8x600m(200m jog in 2mins)

This was dire.

600s: 2:06,06,07,07,08,06,08,08

These are normally 2:00s. I don't know what has happened.

Sunday Mar 19 #

Orienteering - Forest race (Westonbirt) 1:03:42 [5] 12.59 km (5:04 / km) +103m 4:52 / km
shoes: X-Talon 212 (Sep16)

10th/32.
http://splitsbrowser.org.uk/splitsgraph.php?eventI...

One loss of concentration where a dog chased me and kept jumping and trying to bite my face off in that friendly way they do; otherwise not too bad.

5-6 - the dog incident. Decided to go through the undergrowth rather than all the way around, as it was only 100m and there was a handy bench to use as an AP. But approaching the bench was chased by the dog, and it distracted by such that my bearing was way off and I came out far too far W in what looked like a clearing, assumed I must be too far E as that's the only other clearing on the map, and so continued W, gradually getting further and further away. So partly the dog, party questionable mapping in this area? Lost about 90s.

8-9 - made the same mistake as Clive and Geoff here, so in good company; turned 45degrees rather than 90degrees onto the wrong path and had to backtrack (30s)

Running quite well on the last few controls but still lost another 30s on 23 despite having located it perfectly well when using it as an AP for 17. Looks like I got the paths mixed up coming out of 20; lucky not to lose more time really.

No mistakes; could've bumped myself up to 8th but still 5mins behind Clive/Eddie/Ben/Owain - Owain in particular did amazingly; he was playing it down saying it was 'basically like an urban'. but it's pretty easy to get disorientated at Westonbirt and he was cutting the corners properly and not just running around the paths... I predict him for british champion M35 in 2018...

Gym Strength 1:00:00 [3]

Pump #30(!)

Saturday Mar 18 #

Running - Offroad race (Parkrun - Wotton) 19:19 [5] 5.0 km (3:52 / km) +36m 3:44 / km
shoes: Salomon Fellraiser

Found this pretty tough, very small field so tried to start slowly but John pushed me really hard from the outset and we together for the first 3k or so, managed to pull away at the end but was more a case of him slowing than me getting any faster.

A bit windy and a bit muddy, but far better than previous weeks and back to the old (shorter) course, so disappointed with the time.

Running - Offroad race (Tor y Foel ) 37:32 [5] 7.17 km (5:14 / km) +354m 4:12 / km
shoes: X-Talon 190 (blue)

2nd go at this; 14 seconds faster this time :)

15th: http://www.wfra.me.uk/tyf17.htm

Although looks like I was significantly slower uphill this time, and significantly faster downhill. This is very surprising and I can't quite justify it.

For the second time in 4 days, Richard overtook me on a hill, as did Tom. Took until about 200m from the end to catch Tom again, despite a 3:30k and two 3:38s. I don't think it's going to be long before I can no longer beat him.

Great views from the top, slightly windy but pretty mild day with some sun. Great cake and sandwiches provided afterwards.

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